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Warm up

cardio
15 reps
15 reps

Rest 90 seconds


Workout

Set 1
3-8 reps
3-8 reps
3-8 reps

Rest 90 seconds

3-8 reps
3-8 reps
3-8 reps

Rest 90 seconds

3-8 reps
3-8 reps
3-8 reps

Rest 90 seconds

Set 2
5-10 reps

Rest 60 seconds

5-10 reps

Rest 60 seconds

5-10 reps

Rest 60 seconds

5-10 reps
5-10 reps

Rest 60 seconds

5-10 reps
5-10 reps

Rest 60 seconds

Set 3
30-60 s
5-10 reps

Rest 60 seconds

30-60 s
5-10 reps

Rest 60 seconds